- Perfect Yogurt Parfait - top 1/4 cup nonfat Greek yogurt with 1/2 cup whole grain cereal and 1/2 cup fresh strawberries.
- Protein Creamcicle - blend 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice.
- Cha-Cha Coconut Shake - infuse 1 scoop chocolate whey protein with 2 tsp extra virgin coconut olive oil.
- Star-buffs Shake - Blend 1 cup iced coffee with 1 scoop chocolate whey protein.
- Dressed Up Oats - 1/2 cup cooked steel-cut oats topped with 1 tbsp dried fruit and 1 tbsp shaved almonds.
- Fruitsation Shake - blend 1 scoop favorite whey protein with 1/2 cup ice and 1 cup frozen berries.
- Yoberries a go-go - 1 cup non-fat vanilla Greek yogurt with 1/2 cup blueberries.
- PB Apple - slice 1 medium apple and serve with 2 tbsp peanut butter (all-natural).
- Classic Fruit Cup - combine 1 cup berries, melon, banana and oranges.
- Dried Fruit - 1/4 cup dried berries, apricots, and pineapple.
- Eggs n' Toast - 1 or 2 hardboiled eggs with 1 slice whole-wheat toast
- Fruit Leather - 1 single serving of fruit leather.
- Energy Bars - look for high protein, and low sugars.
- Chicken n' Sweets - 2-4 ounces sliced chicken with equal portions of sweet potatoes.
- Oats n' Eggs - 1/2 cup cooked oatmeal and 2 whole eggs.
- PB & B Toast - 1-2 tbsp all-natural PB and half a sliced banana on whole-wheat toast.
- Turk-cado Pasta - 2-4 ounces roasted turkey and 3-4 avocado slices on 1/2 cup cooked whole-wheat pasta.
- Wafflewich - 1 frozen Kashi waffle and 2 tsp almond butter and 1 tsp jam.
- Petter than a PB Cup - 1/2 cup cooked oats, 1 tsp defatted peanut flour, dash of stevia, and sprinkling of cocoa powder on top.
- Veggie Omelet - 2 whole eggs with 1 tsp water adn 1 cut sauteed seasonal veggies.
- Fruit and Cottage - 1/2 cup cottage cheese and 1/2 cup pineapple, berries, or melon.
- Rice Con Leche - 1/2 cup cooked rice, covered with 1/2 cup milk, scatter of raisins, dash of cinnamon on top.
- Sports Drinks - look for low sugar.
- Hearty Salad - 1 cup greens with assorted veggies, 1 hardboiled egg, and a drizzle of extra virgin olive oil.
- Energy Gel - can be found in most grocery stores.
Post-Workout Snacks
- Choco-Tropical Trail Mix - 1/2 a handful of each: macadamia nuts, dried coconut, dark chocolate chips, banana chips.
- Protein Pancakes - mix 4 egg whites, 1/2 cup rolled oats, 1/2 cup low fat cottage cheese, 1/8 tsp baking powder, 1/2 tsp pure vanilla extract. Cook on preheated griddle until in bubbles, flip, and cook another 30-60 seconds. Top with fresh berries or a sliced banana.
- Sweet Potato Pie Shake - blend 1 scoop cinnamon bun whey protain, 1/4 cup diced cooked sweet potato, 1 cup rice, 1 cup vanilla almond milk.
- Chunky Monkey Shake - blend 1 medium banana, 1 tbsp peanut butter, 1 cup low-fat chocolate milk, ice.
- Double G Shake - blend 8 ounces of greens and 1 scoop glutamine.
- Double Trouble Shake - 1/2 scoop whey protein blended with 1/2 scoop slower digesting casein protein, and a handful of favorite fresh or frozen fruit.
- Bananarama - blend 1 medium sliced banana and 1 cup low fat milk.
- Green Monster Smoothie - blend 4 cups spinach, 1/2 cup vanilla bean yogurt, 1 cup almond milk, 1 banana, 1 tbsp peanut butter, ice.
- Protein Bar - look for ones that are 10-30 grams protein, less than 10 grams of sugar, and the fewest number of ingredients.
- Beef and Squash - handful of lean roast beef and an equal portion butternut squash.
- Tuna Crackers - light tuna salad and whole grain crackers.
- Bagel with Egg Whites - half a medium sized whole grain bagel with 2 egg whites.
- Ants on a Raft - natural peanut butter on a brown rice cake and top with raisins.
- Milk and Cereal - add 1 cup low-fat milk and 1 cup whole-grain cereal.
- Apples and Cheese - 1 medium sliced apple and 1 stick low-fat string cheese.
- Chocolate Milk - 1-2 cups low-fat
- Black Bean Omelet - 4 egg whites, 1 ounce low-fat cheese, 1/4 cup canned black beans.
- Cottage Cheese Crunch - one cup fat-free cottage cheese, 1 tsp honey, 1/2 cup whole-grain cereal, dash of cinnamon.
- Eggy Muffinwich - 1 whole egg, fresh spinach, 1 close low-fat cheese, 1 slice canadian bacon served on an English muffin.
- BCAA n' Cakes - two scoops branch chain amino acids powder mixed in ice water with two rice cakes.
- AB & J Rice Cakes - 1 tbsp almond butter, 1 tsp strawberry jam, spread between two rice cakes.
- Recovery in a Bottle - sports recovery drinks.
- Pita and Hummus - one 7-inch pita with two spoonfuls of hummus.
- Egg Scramble - 2-3 whole eggs scrambled with a handful of chopped onions, spinach, and bell peppers.
- Chicken Hash - 1 cup cooked diced chicken, 1/2 cup butternut squash and apples. Roast in olive oil, salt, and pepper.